Simple Supper Friday: Fennel and Sausage Meat Sauce


This is a new sauce recipe that I whipped up the other day and is probably one of my favorite meat sauces yet. I’ve been toying with small bits of highly fermented, low lactose cheese (usually raw or grass-fed) in my diet and have learned that I can tolerate very small amounts on occasion and feel okay. This is fine for me right now, but does not mean it’s okay for you…remember that. With that said, I simmered some Parmesan rinds in this sauce to add another element of flavor, but the rinds can easily be left out. If you do tolerate small amounts of cheese, I encourage you to try using the rinds because it adds an amazing flavor. This is something I learned to do years ago from a chef at a fine Italian restaurant here in Portland. I was vegetarian then and he told me it was an easy way to add more flavor to sauces since I didn’t eat meat. He was right, but guess what? It’s even more flavorful when used in tandem with meat in sauces. No surprise there. So, anyway take the rinds or leave ‘em, but do what works for you.

Oh, and I leave for Honolulu in the morning and my seminar with Kelly Starrett is all day Sunday! Can’t wait!


  • 1/2 Tbsp grass-fed beef tallow
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 fennel bulb, chopped
  • 1 lb grass-fed ground beef
  • 3/4 lb bulk spicy Italian pork sausage
  • 1 28 oz can diced tomatoes
  • 3 Tbsp tomato paste
  • 1 Tbsp dried oregano
  • Sea salt and pepper to taste
  • Pinch of cayenne pepper or red pepper flakes
  • Up to 1 cup bone broth, if needed
  • 1 or 2 Parmesan rinds, optional (can be found in cheese sections of some stores, like Whole Foods)



  1. Melt tallow in a large saucepan over medium heat. Then, add the onion, garlic and fennel; stir. After a few minutes, add the pork sausage and ground beef, and break up the meat with a spatula.
  2. Continue to brown the meat, stirring occasionally. After about 7 minutes or so, when the meat is browned, add the diced tomatoes, tomato paste, oregano, sea salt and pepper and cayenne or red pepper flakes. Stir and bring to a simmer over medium-low heat. Add the Parmesan rind(s), if using.
  3. Continue to simmer the sauce for 20-30 minutes over medium-low heat, stirring occasionally. Add splashes of bone broth during simmering time, if needed.
  4. Once done, remove Parmesan rinds and serve sauce atop of spaghetti squash, zucchini noodles or other vegetable of choice.

Yields: 4-5 servings

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About paleoinpdx

Born and raised in Alpena, Michigan, I moved to Portland (PDX) in 2008 after graduating from Michigan State University. I currently work as a personal trainer and instructor, and reside with my husband, Jesse and our cats, Dutch and Frankie in inner NE Portland. I am a health and wellness enthusiast that enjoys eating, cooking, moving and living well.

7 responses to “Simple Supper Friday: Fennel and Sausage Meat Sauce”

  1. Naz (@CinnamonEats) says :

    Looks delicious! Thanks for reminding me about the parmesan rinds, I haven’t used that in AGES! I was never a big cheese eater before but I would use that technique every now and then. Sounds like it would definitely make for a tasty sauce! Have a safe flight over to Hawaii! Looking forward to reading about your experiences! Enjoy :)

  2. Mary Catherine says :

    I love the parmesean rinds idea! I have never heard that tip! Seems genius.

  3. Craving4More says :

    Awesome. It’s all I can say. AWESOME! 😄

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  1. Simple Supper Friday: Fennel and Sausage Meat Sauce | Paleo Digest - November 8, 2013

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